F3 Knoxville

Category: The Dog Pound

Never ending TABATA

THE SCENE: Fairly humid and warm for 5:30 AM
F3 WELCOME & DISCLAIMER

A quick welcome to F3. Let all know to push themselves not hurt themselves..remimded all I am not a professional

WARM-O-RAMA:
Cherry pickers 4 count 5x, arm circles forward 10x then reverse 10x, side straddle hops 4 count 15x

THA-THANG:
TABATA workout. 60 seconds of work followed by 20 seconds of rest.

Roll first dice to select exercise then 2nd dice to determine number of rounds

Use a CMU for weight on overhead exercises and American hammers

Rounds were as follows

  • American hammers (6 rounds)
  • Overhead lunges (5 rounds)
  • Markins (4 rounds)
  • Clean and press (5 rounds)
  • Merkins (2 rounds)
  • Overhead squats (3 rounds)
  • Clean and press (2 rounds)
  • Plank hold (4 rounds)

Mary 

Welcome to baloo from New Orleans

OUNT-OFF & NAME-O-RAMA
6 total PAX. Mayberry, Cavalier, Butters, Baloo, Waxjob and Crossbar
CIRCLE OF TRUST/BOM:
Make sure to enjoy and moments of rest you get and take advantage of every moment as life is short.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

Pain with a partner

THE SCENE:  74 clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Stretch, tempo squat
THA-THANG:
Workout took place with a parter, working together to complete 10 of each listed exercise followed by one partner running up around Dwayne Johnson while the other partner ran around the island. The next set required a total of 20 reps of each exercise followed by a run and then 30, 40 and 50 before working back down to 40, 30, etc…

  • Burpees
  • CMU LBC
  • CMU Curl and Press
  • CMU Lunge

MARY:
Dry Docks, punitive burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

Lean hard on your spouse or friend or family because when you fall down its important to have that strong, braided cord to pull you back up. When we see couples weathering through difficult times and keeping their focus on God, that should be a reminder to us about the importance of drawing nearer to our spouse and showing them grace.

MOLESKIN:
Great workout today, partners pushed each other hard and this ended up being a really tough one

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10

THA-THANG:

Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

MARY:
n/a – out of time

COUNT-OFF & NAME-O-RAMA
Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

CIRCLE OF TRUST/BOM:
Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

MOLESKIN:
Welcome to Frisbee, who stood strong even after blowing chunks!

ANNOUNCEMENTS:

Let’s Get Rocked – Recycle

THE SCENE: Gloomy & Humid with a slight drizzle to finish off the Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins 4ct IC x 10
BA Circles IC x 5/7?
Tempo Squat IC x 10
SSH IC x 25

THA-THANG:

(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 3 rounds
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2 – 3 rounds
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3 2.5 Rounds
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees – appreciate Matterhorn and all her majesty.
Indian Run back to AO
Mosey to Outhouse
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell

MARY:
No Mary, just burpees.
COUNT-OFF & NAME-O-RAMA
12 Pax pushed through today.
CIRCLE OF TRUST/BOM:
When we pulled up in front of Matterhorn, just the thought of what possible misery could be done on that beast was tough. Although we didn’t run up it, it was already hard. The biggest battle we fight is between our ears. We need to remember to invite God into those battles so we’re not standing alone against the enemy. Life can be relentless and if we’re not relentless, it can swallow us whole.

MOLESKIN:

PAX worked hard today, the harder the workout got, the harder I saw these men push. Please keep our PAX in your prayers. Many of us are being called to be leaders for friends, family and neighbors that are going through hardships. Special shout-out to Stitches who is going through MEPS today.

ANNOUNCEMENTS:
Stay tuned for CSAUP info coming soon.